Alternating Kettlebell Press
Alternating Kettlebell Press is a resistance exercise – vertical shoulder press exercise involving Anterior deltoid, Lateral deltoid. Use these steps to learn the movement and work with your coach to choose a suitable level.
Last updated: · DynPerformance
- Primary muscles
- Anterior deltoid, Lateral deltoid
- Secondary muscles
- Triceps brachii, Serratus anterior, Upper trapezius, Obliques
- Exercise type
- Resistance exercise – vertical shoulder press
Exercise technique
- Rack
Bring both kettlebells to your shoulders with controlled cleans.
- Lower support
Settle the bells on your forearms and place your elbows close to your torso.
- Trunk
Take a balanced stance and brace your glutes and abdomen.
- First press
Press one arm overhead while holding the other kettlebell steady in the shoulder rack.
- Top
Exhale and extend the working arm under control, balancing the load over the same shoulder.
- Return to rack
Slowly lower the kettlebell to your shoulder and settle it on the forearm support.
- Switch
Press with the other arm without using knee drive throughout the set.
Key technique points
- Maintain both rack positions.
- Do not dip your knees to press.
- Do not drop the waiting shoulder.
- Support your wrists neutrally.
- Do not lean sideways under unilateral load.
- Lower each arm with balance.
Common mistakes
Using knee momentum
Do not initiate the press with a leg dip; preserve a strict shoulder press.
Releasing the waiting rack
Do not let the other bell fall below your chest as one arm rises; maintain forearm-to-torso support.
Shifting sideways
Do not move your hips to the opposite side as the weight rises; keep your torso upright over both feet.
Hitting the wrist with the bell
Do not drop the kettlebell hard onto your forearm; slow the return to rack.
Drifting behind the head
Do not move the bell behind the shoulder support line; finish in a balanced vertical position.
Bending the wrist
Do not carry the handle with your hand bent backward; balance the load with a closed grip and straight forearm alignment.
Frequently asked questions
Alternating Kettlebell Press: why is “Using knee momentum” a mistake?
Do not initiate the press with a leg dip; preserve a strict shoulder press.
Alternating Kettlebell Press: why is “Releasing the waiting rack” a mistake?
Do not let the other bell fall below your chest as one arm rises; maintain forearm-to-torso support.
Alternating Kettlebell Press: why is “Shifting sideways” a mistake?
Do not move your hips to the opposite side as the weight rises; keep your torso upright over both feet.
Alternating Kettlebell Press: why is “Hitting the wrist with the bell” a mistake?
Do not drop the kettlebell hard onto your forearm; slow the return to rack.
Alternating Kettlebell Press: why is “Drifting behind the head” a mistake?
Do not move the bell behind the shoulder support line; finish in a balanced vertical position.
Alternating Kettlebell Press: why is “Bending the wrist” a mistake?
Do not carry the handle with your hand bent backward; balance the load with a closed grip and straight forearm alignment.
What should I focus on when doing Alternating Kettlebell Press?
Maintain both rack positions. Do not dip your knees to press. Do not drop the waiting shoulder. Support your wrists neutrally. Do not lean sideways under unilateral load. Lower each arm with balance.
Related exercises
- Arnold Press
- Barbell Push Press
- Alternating Battle Rope Waves
- Bear Crawl
- Single-arm Cable Lateral Raise
- Exercise Guide
Add this exercise to your program with your coach
If you have a health condition, consult a qualified professional.